should you be taking a probiotic?

It's not uncommon to see probiotics on the shelves of the wellness obsessed and the health influencers - along with collagen, protein and adaptogens, but that's another story for another day. Many of its users claim that probiotics fixed their gut health, reduced bloating, improved skin, reduced moods, the list is seemingly endless but is it a fad? 

Firstly, what are probiotics? 

Probiotics are the good bacteria that live in our guts. This microbiome, made up of no less than 100 trillion bacteria, is responsible for so much that keeps us healthy. Gut health affects everything from our immunity and skin health to our energy and hormone balance. Probiotics help our gut maintain its community of microorganisms and you can get them from food, such as kombucha, kefir, kimchi, sauerkraut or a probiotic supplement. 

What is the best way to take probiotics?

According to the team at Zoe, who run the largest ongoing study of nutrition and the gut microbiome in the world, they recommend that we get what we need from a variety of probiotic or fermented foods. This includes the kombucha, kefir, kimchi, sauerkraut that we mentioned before as well as some yoghurts (those that mention live cultures) and cheeses, miso and tempeh. However, it's worth knowing that not all fermented foods are probiotic foods. A probiotic has to be beneficial for your health. Some bacteria are great at fermenting foods but don’t necessarily come with the health benefits we are looking for. 

Do we need probiotics every day?

Tim Spector from Zoe recommends little and often for taking probiotics with research showing that 5+ small portions of fermented foods every day can help to increase the diversity of good bacteria in the gut. It's worth noting that introducing probiotics slowly is recommended as some people may experience a bit of gas and bloating in the first few weeks. There are Other side effects, such as headaches, allergic reactions, antibacterial resistance but these are much rarer.

If you have a weakened immune system or a high risk of side effects for any other reason, ask your doctor if probiotics are a good idea for you before adding anything to your diet.